When it's hot out and your kids are active there are a few key things you need to know about keeping your kids healthy and hydrated this summer.
This article touches on the warning signs of dehydration, the power of antioxidants for keeping your kids healthy and the importance of calcium and vitamin D.
It also takes a look at the benefits of whole grains and what to look for on ingredient labels.
Finally, it offers up two family bonding ideas - nurturing a harvest or exploring creativity in the kitchen.
Fluid Fix Fluid loss is greater when kids are active in the summer heat.
If your kids become tired, weak and irritable after spending a long time outdoors they may be suffering from dehydration.
Re-hydrate them with thirst quenching beverages low in sugar.
Refuel with Antioxidants Antioxidants help protect your child's body from disease and other health conditions.
Eating foods high in antioxidants is important at every age.
Brightly colored vegetables and fruits are among the best sources of antioxidants.
Keep a healthy supply of cut up fruits and veggies in your fridge so they are ready to go when hunger strikes.
Build Healthy Bones Calcium and vitamin D are essential to building healthy bones.
While you can't go wrong with a glass of milk, there are many other good ways to make sure your kids get enough calcium and vitamin D as they grow.
Consider making milk and yogurt based smoothies on a daily basis using a variety of fruits.
Keep Your Kids Full with Whole Grains Thanks to fibre and the good for you properties of whole grains, a little goes a long way to keeping your kids satisfied until their next meal.
The vitamins and minerals found in whole grain snacks aid growth and development.
The key to selecting healthy whole grain snacks is to take the time to read nutrition labels and ingredient lists.
Wholesome snack ideas include sandwich spirals (spread a sandwich filling on whole grain, whole wheat tortillas) and pita crisps (lightly coat whole grain, whole wheat pita bread with oil and sprinkle with cinnamon sugar before baking).
The Fun Side of Veggies Kids love to eat foods they've had a hand in growing and preparing.
As a kid, I remember how good the carrots and the peas tasted out of grandpa's garden.
There is nothing like nurturing a harvest and then enjoying it.
If you don't have a garden your kids can help plant and water, encourage them to explore vegetables by testing out creative recipes ideas in the family kitchen.
Seek out creative kids cooking recipes and videos online, shop together for the ingredients and have fun!